Saturday – 141025 – “Raising the Walls Fundraiser WOD”

Raising the Walls Fundraiser

construction, build, house, before and after, new, old, project, RTW, Raising the Walls
Raising The Walls Logo

Raising the Walls Fundraiser WOD

When: TODAY!!! October 25th from 9-11am
Where: West Metro CrossFit
Cost: Suggested $20 Donation, but anything helps (100% goes to Raising the Walls + Sol will do 1 Burpee for every $ raised)!
We are only $300 away from our goal!!! Make Sol do 300 Burpees today!
WOD
Teams of 2 will complete 3 rounds of the following for time:
50 Partner Wall Balls (ball bounces off wall to partner)
10 Tire Flips
300m Sled Pull (Alternate as needed)

What’s this all about?

Alright WMCFers, I’m looking for your help to change the lives of families in need!  We are partnering up with the non-profit organization Raising the Walls.  Here is a little bit about what they do:
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Raising the Walls provides housing for families living in extreme poverty. We do this by engaging both corporate and community teams. Teams of volunteers gather in local parking lots or open spaces to construct walls and roof panels of a home(s). This is a great opportunity for businesses, families, neighbors, and other community groups to really make a difference in the lives of others. In just a day, you can change the lives of families forever!
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To conduct a build project, teams raise the funds to cover all materials, transportation, and border fees to transport a home into Mexico. Once in Mexico, the house shells are reassembled and completed with drywall, insulation, electrical wiring, doors, windows, and trim. The total cost to build a home is $9,000.
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Families who receive these homes are living in make-shift structures made of pallets, cardboard, and plastic, typically on a dirt floor. Families in the rural colonias often earn less than $5 a day. Many of these families eat only one meal a day, consisting normally of only rice, beans, milk, and coffee. As opposed to in the United States, these Mexican families do not have access to welfare or government programs for assistance. Raising the Walls strives to participate in bridging this gap through home building, providing employment opportunities, and offering food outreach programs.

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Friday – 141024

General Warm Up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Crossover Symmetry

Strength

Option 1 – Make up a 1RM from earlier in the week if you were not here (no redo)
Option 2 – 15 min to establish a 1RM Thruster (taken from the rack)

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.

We’ve already surpassed our original goal of $600!  Now let’s push past $1000!

Raising the Walls

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Thursday – 141023

General Warm Up

400m Run/500m Row
Iron Scap

Strength

Option 1 – Make up a 1RM from earlier in the week if you were not here (no redo)
Option 2 – 1 X 5 Deadlift – work up to a heavy set of 5

WOD

6 Rounds for time of:
12 Floor Press (115/75)
20 Lateral Jumps over bar
100m Run

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Wednesday – 141022

General Warm Up

20 Burpees
Crossover Symmetry

Strength

20 min to establish a 1RM Clean & Jerk

“Dynamix” – Lurong Paleo Challenge WOD 7

7 min AMRAP of:
6 Handstand Push Ups
8 American KB Swings (70/53)
12 Sumo Deadlift High Pulls (70/53)
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*This is the weekly WOD for the Lurong Paleo Challenge.  For this week you may choose from the following completion levels:
Level 3 – Handstand Push Ups, 70#/53# KB Swings, and 70#/53# SDHP
Level 2 – Hand Release Push Ups, 53#/35# KB Swings, and 53#/35# Sumo Deadlift (no high pull)
Level 1 – Hand Release Push Ups from knees, 35#/18# KB Swings, and 35#/18# Sumo Deadlift (no high pull)
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Raising the Walls – Funds Raised Update

Thermometer Chart

 

 

Untitled

 

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Tuesday – 141021

General Warm Up

2 Rounds of Cindy
Iron Scap

Strength

20 min to establish a 1RM Snatch

WOD

11 min AMRAP of:
5 Burpee Pull Ups
7 Knee to Elbow
9 Squats

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Monday – 141020

General Warm Up
400m Run/500m Row
Crossover Symmetry
Strength
15 min to establish a 1RM Back Squat
15 min to establish a 1RM Front Squat
WOD
10 Rounds for time of:
5 Box Jumps (30″/24″)
1 Shuttle Sprint*
*1 Shuttle Sprint = 5m out and back, 10m out and back, 15m out and back

This Saturday…

Please join me this Saturday in sweating it out and  raising money to put a roof over the heads of a few families in need!  We are asking for a suggested donation of $20 but really anything helps.  As an added bonus to you, I (Coach Sol) will perform 1 Burpee for every dollar raised!  With that in mind there is no need to wait until Saturday to donate, I will happily perform Burpees all week long!  See the flyer below for the basics or follow this link for all the details.

Raising the Walls

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